Archive for the ‘News’ Category


March 18, 2019

I hate to be the bearer of bad news… on a Monday… =(
Found these #truths on the web today:

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March 15, 2019

LADIES, speaking from personal experience, if you don’t keep up with your stretches, it will become harder & harder to regain your flexibility, causing you to be stiff and prone to injury.

PLEASE, you need to take the time to stretch!  As we age and continue to exercise, we need to stay limber!  Stretching helps you maintain good posture and prevent muscle imbalance, which almost always lead to injuries (we don’t need!).

Here is Lorraine demonstrating a few lower body stretches that you can do at home.  You can even do these while watching TV:



March 14, 2019


This Saturday, March 16th, SOLE SISTERS are in Coconut Grove @ 7am.  We’re meeting across the street from Greenstreet Cafe (3468 Main Hwy, Miami, FL 33133).  If you’re in the ELITE program, JOIN US, it’s a beautiful run and ends with a satisfying breakfast =)  Parking is free!


DAY 23…

March 12, 2019

Hang in there!!!  Visualize yourself in 9 weeks after being consistent and faithful!  The reward is HUGE!


A little goes a long way…

March 12, 2019


Here’s some inspiration to shed some excess weight:

One Pound of Weight Lost Unloads 4 Pounds of Joint Stress 

Read more about it here: –>



March 8, 2019

Ladies, Happy International Women’s Day to each and every one of you!



March 7, 2019



SOLE SISTERS will be meeting this SATURDAY, MARCH 9th, in the Hammocks, at Wild Lime Park at 6:59am.  It’s a beautiful run in a scenic neighborhood!  JOIN US!  You’ll be glad you did!


This Sunday, March 10th, between 9-10am, MIAMI FITBOX will be at Women Only Fitness Bootcamp to showcase their meals and answer any questions you may have relating to ordering online, delivery, nutritional

Whether you’re a beginner in the kitchen or don’t have time (or the inclination) to meal prep, getting healthy and pre-portioned meals delivered to you is the BEST way to ensure you reach your health and fitness goals!



March 6, 2019

HUGE CONGRATS to this young lady!!!  You’ve made quite the impression on everyone, coaches and teammates alike, since you started your fitness journey here!  Ridgana has already lost 24 lbs since November 2018.  She attends the 5:45am class and is a big inspiration to her teammates.  Keep up the great work, Ridgana!!!!!!!!!!  Your energy and attitude are exemplary!


  1. Age: 22 years old
  2. Profession: Currently I’m a Masters student in the Public Administration program at FIU.
  3. When did you first start training at WOFB and how did you hear about us?
    I started in Nov 2018 and I found out about WOFB through a google search of nearby gyms.
  4. Tell us about your sports & fitness background.
    I do not have a sport or fitness background. This is my first time being active besides dance in high school on the marching band.
  5. Favorite Exercise (or type of workout):
    I love all upper body exercises, especially anything crazy that involves ropes or tires!!
  6. Least Favorite Exercise:

  7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
    I have seen so many changes all around my body from the big things like my back, arms and legs and the little things like a smaller neck!! My overall health is way better. I don’t wake up tired or get tired as easily when doing simple things like cleaning my apartment and wake up EAGER to be active in the mornings.


March 5, 2019


Turns out it’s Daylight Saving Time this Sunday which means that at 2am, the clock springs forward an hour, hence you will get one hour less of sleep.

Would you all prefer to have the workouts at 8am and 9am for this Sunday only??

Workout #2 coming your way….

March 5, 2019

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For all the 12-week challengers, we’re excited to announce that our 2nd Sunday workout is around the corner.

RSVP here for either 7am or 8am for this Sunday, March 10, 2019.

Also, if you’re on Facebook, we launched a mini photo challenge!  Get in on it!  It’s fun!


LADIES!  Too often, I hear people complaining that their weight is not budging, yet they swear they’re eating healthy.  My answer is always the same – eating “healthy” foods alone is not enough to induce FAT LOSS, it’s about HOW MUCH you’re eating!  It’s all math.

Many healthy foods are full of calories, leading you to consume far more than you realize.  You must track your calories to know how much energy you’re putting into your body.   YOU WILL NOT LOSE WEIGHT UNLESS YOU ARE IN A CALORIE DEFICIT! (No matter how nutrient dense your diet is.)  As a matter of fact, you can actually gain weight on a healthy diet, if you’re not counting your calories!

Here’s a chart I found that depicts some high-calorie, healthy foods: